F3 Knoxville

Author: Veep

Destroy the Death Star

THE SCENE: low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walkers

C3P0s – cherry pickers 3 count x 10

Hi-Low Rens – tempo squats x 10
THA-THANG:
3 different missions all with a partner

Mission 1- Training on Dagobah

With 1 partner with BTTW seated position counts out the reps of the partner.  The exercises are as follows:

  • CMU Curls x 20
  • Overhead press x 20
  • Big Boy sit-ups x 20

Switch and repeat x 3

Mission 2 – Destroy the Death Star

10 cones are in a big circle.  Start by doing with your partner:

  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone
  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone

After completing one round run a victory lap. After finishing the second and final time run 2 victory laps.

Congrats you destroyed the Death Star!!!!

Mission 3- Chewy Carrying C3P0

1 partner carries 2 CMUs to the end of the grindstone and leaves them and runs back to their partner.  While the one partner carries the other does:

  • Round 1 – Burpees
  • Round 2 – Squats
  • Round 3 – Shoulder Taps

Rinse and Repeat until recover.

 

MARY:
Chewbacca claps (overhead claps) until time.
COUNT-OFF & NAME-O-Rama

13 Hims were strong with the force.
CIRCLE OF TRUST/BOM:
Top 8 wise advice/quotes from Yoda
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lightning Crashes

THE SCENE: 65 degrees and stormy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and Cherry Pickers

THA-THANG:
Under the safety of the Pavilion we did Tabata Dealers Choice with CMUs.  Each exercise 8 rounds 20 seconds on 10 seconds off.

MARY:
No time for it
COUNT-OFF & NAME-O-RAMA
3 Hims played it safe.
CIRCLE OF TRUST/BOM:
Do or Do not there is no try.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal stroll through the park

THE SCENE: Cold and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Pearson Springs and did some SSH, cherry pickers, and side lunges along the way.
THA-THANG:
Under the pavilion do:

  • Squats x 5
  • Step ups x 5
  • Dips x 5
  • Go to parking lot and the first space line do a merkin
  • Run loop
  • do x 10 everything in the pavilion
  • go to parking lot and do a merkin at the first line and side bear crawl (if that’s a thing) to the next parking spot line and do x 2 merkins
  • run loop
  • do everything under the pavilion x 5 until you max out at 20.
  • increase your line by one each time doing the Merkins at each line along the way.

MARY:
Mosey back to AO stopping to do BB, LBCs, tempo decline BB along the way. Once at the AO do WW2s and instead of ABCs we did 123s up to 20.  Finished with LBC until time is called.
COUNT-OFF & NAME-O-RAMA

9 came out this morning

CIRCLE OF TRUST/BOM:
Today is a good day to try.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal BB

THE SCENE: Mid 50’s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • LB Arm Circles x 8 each way
  • Cherry Pickers x 10

THE THANG:

Pair up.  While 1 is doing lunges and bear crawls across the 2 courts the other is doing the exercises keeping up with their own count.  The exercises x 50:

  • CMU Curls
  • CMU squats
  • Shoulder Taps
  • BB sit-ups
  • CMU Overhead Press
  • CMU Swings
  • Rinse and Repeat

(if you did not wear green between the lunges and bear crawls you had 5 burpees)

MARY:
Did the ABCs but spelled Happy Saint Patrick’s Day!

Ended with Dealer’s Choice

COUNT-OFF & NAME-O-RAMA

14 were on hand

CIRCLE OF TRUST/BOM:
Which hard do you choose.
MOLESKIN:

ANNOUNCEMENTS:

The Bomb Shelter

THE SCENE: Lower 30’s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH

20 LBAC

10 Cherry Pickers

THA-THANG:

  • Run 1 lap in Parking Lot
  • 5 Burpees
  • 10 Merkins
  • 10 Air Squats
  • Run 2 laps in Parking Lot
  • 10 Burpees
  • 20 Merkins
  • 20 Air Squats
  • Run 3 laps in Parking Lot
  • 15 Burpees
  • 30 Merkins
  • 30 Air Squats
  • Run 4 laps in Parking Lot
  • 20 Burpees
  • 40 Merkins
  • 40 Air Squats
  • you see the pattern, continue until I call Recover

MARY:
20 Big Boy Sit-ups

40 LBC

Cash out Mountain Climbers
COUNT-OFF & NAME-O-RAMA
16 strong including 1 FNG
CIRCLE OF TRUST/BOM:
Some attributes of being a good leader at your workplace.
MOLESKIN:
Great Job!
ANNOUNCEMENTS:
NA